walk 2
+
5min amrap A:
banded clams (green/yellow) x 9/9
fwd lean split squat #30 x 8/8
r= 3.5
B:
smith bar sissy squat #20sb x 8
fig 8 squats #50+10wv x 14alt
r = 3.5
C:
sngl ham machine #12.5 x 9/9
elev seated pancake dL #30 x 9
r = 3
D:
ball pikes x 9
kB knee tucks #26 x 10
r = 4
+
cardio shred #50
20amrap:
HK JR 60s
windshield wiper abs/hanging pistol kick(same side) x 6 reps
box jump x 10
ugi 1 leg squat/squat jumps x 5/5
kB swing #40 x 20
r = 3 2/5
+
16mob (hyperbolic stretching)
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